Bodybuilding: Week 3

(Previous week: 1, 2)

Week 2 was a little rough, of course. My best plans notwithstanding, I didn’t get as much done while on vacation in Chicago as I’d hoped, but also about the same as I expected if we’re all being honest. Still, I made some progress in certain areas even as some stagnated, so any progress is still progress, especially considering that I was gone for 5 days in Chicago and could have made no progress.

So let’s recap.

Long Term Goals:

  • Increase my Squat, Bench, Deadlift, and Shoulder Press by 30%.
  • Lean down to an athletic bodyfat %
  • Qualify for a show

Near Term Goals:

  • Increase my Squat, Bench, Deadlift, and Shoulder Press each week.
  • Clean up my diet and maintain a very clear, very clean carb cycling regimen.
  • Increase my cardiovascular endurance each week.
  • Find myself a coach.

Like I said, some goals got met and some didn’t. Namely, my bodyfat goal suffered mainly because I couldn’t control my eating the way I’d need to in order to make progress there. But my lifting actually went really well!

Bodyfat: My weight stayed the same: I’m holding steady at 224.4. But I also increased my strength, which would seem to indicate that I changed some fat weight to muscle weight.

Strength: I made some impressive gains in my support exercises last week, which surprised me, but even more satisfying is the fact that I increased my strength in my four main target motions: bench, squat, deadlift, and shoulder press. My squat, shoulder press, and deadlift increased by 20%, which is pretty astonishing to me not just because the weight increase was so big but because I maintained my form through it. I’m doing a squat correctly and increasing my strength… which really shouldn’t surprise my I guess. Doing things correctly in the gym tends to improve gains. My bench press increased by 7% and while not as impressive as the others is still a pretty solid gain in one week. As far as strength goes, last week was really productive!

Diet: This part was a total collapse haha. Like I said, my food was hard to control in Chicago even though I tried planning ahead, but thankfully my weight didn’t fluctuate. Which actually really surprises me because normally my weight would shoot up from any deviation from the norm.

Cardiovascular Endurance: I didn’t get to do much Insanity in my hotel room, but I did do it each morning before I left and the morning I got back. I’m happy to say that my endurance is now up to about 80%-90% of my target (my target being “get through Insanity without stopping”). Again, sort of surprising considering that as an endomorph my cardio endurance is usually first thing to decay if I’m not consistent with it. So again, pretty happy!

Next Week:

With nothing surprising on the horizon, let’s see if I can get up to 100% with all my goals. This will mean focusing on healthy carbs on Saturday for my “refeed” as well as getting all of my cardio into the program. If I can get things to 100% this week, I’ll add some new goals!

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Bodybuilding: Week 2

So week 1 of my bodybuilding odyssey is under my belt and it’s time to update this series of posts. What I’ll do is give a recap of what my goals were, discuss if I met those, then unpack the reasons I succeeded or failed at a given objective. Finally, I’ll go over some plans for guiding next week’s performance. So here we go: the recap.

Long Term Goals:

  • Increase my Squat, Bench, Deadlift, and Shoulder Press by 30%.
  • Lean down to an athletic bodyfat %
  • Qualify for a show

Near Term Goals:

  • Increase my Squat, Bench, Deadlift, and Shoulder Press each week.
  • Clean up my diet and maintain a very clear, very clean carb cycling regimen.
  • Increase my cardiovascular endurance each week.
  • Find myself a coach.

So how was the first week? Actually went pretty well, all things considered. I didn’t reach some goals, but I also learned to focus on things in a different way to help my overall performance. But let’s go over each goal and how I met it.

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